How does Angelina Jolie transform and achieve her physique to play iconic roles in films like Lara Croft: Tomb Raider and Maleficent?
As a health and fitness coach, I took a closer look at Jolie's workout routine and diet plan to uncover the secrets behind her incredible looks and amazing figure.
Dive into the detailed workout routine and diet plan that keeps her in top shape for blockbuster roles.
Angelina Jolie Stats
- Born: June 4, 1975
- Height: 5ft 6in (around 167 cm)
- Weight: Around 119 lbs (54 kg)
- Chest: 36 in (91.5 cm)
- Waist: 23 in (58.5 cm)
- Hips: 35 in (89 cm)
- Dress size: 4 (US)
- Shoe Size: 9 (US)
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Angelina Jolie's Workout Routine
Angelina Jolie's fitness regime, involving five days of 2-hour workouts weekly, shows the importance of consistency for strength and stamina. She starts her day with early yoga, followed by a variety of activities.
Her routines vary with her movie roles, incorporating combat training for 'Salt' and flexibility for 'Maleficent'. For 'Tomb Raider', she worked with trainer Gunnar Peterson, focusing on variety to avoid boredom and achieve results. Her workouts include a diverse mix of exercises.
- Yoga
- High-intensity interval training (HIIT)
- Circuit training (a combination of intense total-body strength training and cardio activity)
- Bungee ballet
- Pilates
- Running
- Scuba diving
- Kickboxing
- Weapons training
- Sword fighting
- Krav Maga
- Muay Thai and other types of martial arts training.
In his book "The Workout: Core Secrets from Hollywood’s #1 Trainer", Gunnar Peterson reveals the secret tips and surefire workout routines his celebrity clients utilize to get in the best possible shape.
He also reveals Angelina Jolie’s workout routine. So, let’s take a peek at the exercises she performed to get that perfect Lara Croft body shape.
Other Celebrity Workout Routines:
5 Day Workout Regime
Angelina Jolie workout tailored by her personal trainer includes a circuit training routine - a combo of strength and cardio workouts - followed by aerobic exercises.
I found she performs 2-3 sets of 10-15 reps of around 10 exercises that target different muscle groups per each daily circuit workout using light 5-10lbs dumbbell weight.
Jolie’s high-intensity interval training (HIIT) typically lasts 30-45 minutes, and her cardio workouts involve spending some 15 minutes on 2-3 different cardio machines.
Day One: Legs, Arms, Back, and Abs Exercises
- Wide dumbbell squats - 15 reps
- Forward lunges - 15 reps
- Side lunges with twist - 15 reps
- Squat and press - 15 reps
- Stability ball leg curls - 10-12 reps
- Cable lat pulldowns - 10-12 reps
- Dumbbell rows - 10-12 reps
- Dumbbell bicep curls - 10-12 reps
- Close-grip bicep curls - 10-12 reps
- Crunches - 15 reps
- Reverse crunches - 15 reps
- Mountain climbers, high knees, or jump rope - 30 seconds
- HITT cardio session (elliptical, stair machine, walking, or any other aerobic activity) - 30-45 minutes
Day Two: Chest, Shoulders, Arms, and Abs Exercises
- Dumbbell chest press - 10-12 reps
- Dumbbell flys - 10-12 reps
- Overhead shoulder press - 10-12 reps
- Dumbbell curls - 10-12 reps
- Lateral dumbbell raises - 10-12 reps
- Triceps extensions - 10-12 reps
- Woodchoppers/oblique twists - 15 reps per arm
- Crunches - 15 reps
- Reverse crunches - 15 reps
- Medicine ball push-ups - 15 reps
- Stability ball crunches - 15 reps
- Stability ball climbers - 12 reps per leg
- Planks - 15 reps of 1-minute hold
- HITT cardio session (elliptical, stair machine, walking, or any other aerobic activity) - 30-45 minutes
Day Three: Total Body/Core Exercises
- Squat and press - 15 reps
- Reverse lunges - 15 reps per leg
- Single-leg pelvic thrust - 15 reps
- Push-up into side plank - 15 reps
- Cobra planks - 15 reps of 1-minute hold
- Reverse dips - 15 reps
- Pike push-ups - 15 reps
- V-ups - 15 reps
- Heel touch - 15 reps
- Straight leg crunches - 15 reps
- Bicycle crunches - 15 reps
- Treadmill intervals - 30-45 minutes (one-minute sprint, one-minute slow jog rotation)
Day Four: Legs, Arms, Back, and Abs Exercises
- Wide dumbbell squats - 15 reps
- Forward lunges - 15 reps
- Side lunges with twist - 15 reps
- Squat and press - 15 reps leg curls
- Stability ball leg curls - 10-12 reps
- Cable lat pulldowns - 10-12 reps
- Dumbbell rows - 10-12 reps
- Dumbbell bicep curls - 10-12 reps
- Close-grip bicep curls - 10-12 reps
- Crunches - 15 reps
- Reverse crunches - 15 reps
- Mountain climbers, jump rope, or high knees - 30 seconds
- HITT cardio session - 30-45 minutes
Day Five: Chest, Shoulders, Arms, and Abs Exercises
- Dumbbell chest press - 10-12 reps
- Dumbbell flys - 10-12 reps
- Overhead shoulder press - 10-12 reps
- Dumbbell curls - 10-12 reps
- Lateral dumbbell raises - 10-12 reps
- Triceps extensions - 10-12 reps
- Woodchoppers/oblique twists - 15 reps per arm
- Crunches - 15 reps
- Reverse crunches - 15 reps
- Medicine ball push-ups - 15 reps
- Stability ball crunches - 15 reps
- Stability ball climbers - 12 reps per leg
- Planks - 15 reps of 1-minute hold
- HITT cardio session (stair machine, elliptical, walking, or another aerobic activity you like) - 30-45 minutes
Angelina recognizes the necessity of post-workout recovery. She includes cryotherapy to lessen muscle soreness and inflammation.
Deep-tissue massages and foam rolling are also key to her routine, which I've personally found keeps me fresh for subsequent training sessions.
Angelina Jolie's Diet and Nutrition Plan
Having experimented with various diets, I can relate to Angelina Jolie's approach. She focuses on clean, nutrient-rich, non-processed foods. Her diet is rich in antioxidants, omega-3 fatty acids, fiber, and other nutrients, combined with healthy fats and complex carbohydrates.
She stays hydrated drinking a lot of lemon water. Angie avoids using cigarettes, empty-calorie junk foods and drinks like alcohol (except on weekends), gluten, sugar, salt, and other poisonous foods that force your body to retain water.
“I love red meat. I was a vegan for a long time, and it nearly killed me. I found I was not getting enough nutrition.”
- Angelina Jolie, Hollywood Actress
She typically has 4-6 small meals per day, eats slowly, and avoids overeating to prevent bloating.
Angelina Jolie’s diet regime includes:
- Chicken
- Turkey
- Fish
- Egg whites
- Quinoa
- Buckwheat
- Millet
- Spelt
- Chia seeds
- Flaxseeds
- Turmeric
- Rice
- Beans
- Nuts
- Raw salads
- Steamed vegetables
- Fresh fruit
- Avocados
- Coconut oil
- Tofu
- Soy milk
Angelina Jolie avoids consuming:
- Processed foods
- Junk food
- White flour
- Refined sugars
- Gluten
- Dairy
- Chemical additives
- Artificial ingredients
- Wheat
- Empty-calorie foods and drinks
- Alcohol (except on weekends)
What Does Angelina Eat in a Day?
Here’s an example of what Angelina Jolie eats in a day:
Breakfast
- A handful of whole grains/cereals and fruit
- Egg whites
- A spoonful of coconut oil
Lunch
- 3oz of chicken
- A salad with steamed broccoli and 2tbsp of olive oil or vinegar
Dinner
- 5oz of fish
- Steamed veggies
- Fruit for dessert
Does She Take Any Supplements?
Beyond her regular diet, Angelina takes specific vitamins and minerals to support her overall health. Some of these include Vitamin D for bone health, Magnesium for muscle function, and Omega-3 capsules for heart and brain health.
These supplements are similar to what I suggest to my clients. They ensure she gets all the necessary nutrients, especially when preparing for demanding roles.
To cut cravings, increase muscle mass, help improve digestion, reduce post-surgery pain, swelling, and bruising, fight inflammation and strengthen her immunity, Angelina Jolie supplements her diet plan with:
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